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CrossFit Allegiance – CrossFit Happy Birthday, Bo!! View Public Whiteboard Metcon CrossFit Games Open 17.3 (AMRAP – Reps) Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95# / 65#) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135# / 95#) *Prior to 12:00, complete 3 rounds of: 8 […]

CrossFit Allegiance – CrossFit Happy Birthday Rhonda and Avery! View Public Whiteboard Metcon Metcon (No Measure) Goat Day EMOMx 20: Odd: Movement 1 Even: Movement 2

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Clean and Jerk (60%/2 65%/2 70%/2 75%/2 80% 2×2) Clean Pull (85% 4×4) Metcon Metcon (AMRAP – Reps) EMOMx20: Min 1 – 15 Sumo Deadlift High Pulls (75/55) Min 2 – 15 Wallballs (20/14) Min 3 – 15/12 Cal Row Min 4 – Practice HS Walking post

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Back Squat (4×4 80%) Metcon Metcon (Time) Partner WOD 3 Rounds: 160 Double-unders 80 Calorie Row 40 Handstand Pushups Scaled HSPU: L2 20 Strict Dumbbell Presses (35’s/20’s) L1 20 Hand-Release Pushups

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Snatch (60%/2 65%/2 70%/2 75%/2 (80%/2)) Snatch Pull (85% 4×4) Metcon Metcon (AMRAP – Reps) AMRAP 12: Ascending Ladder… 3 Kettlebell Swings (24/16kg) 3 Goblet Squats (24/16kg) 3 Burpees 6 Kettlebell Swings 6 Goblet Squats 6 Burpees … and so on, until time expires.

CrossFit Allegiance – CrossFit Happy Birthday Amy! View Public Whiteboard Metcon Metcon (Time) Partner WOD 4 Rounds: Cash in 400m run 30 Wallballs (20/14#) 30 KB Swings (53/35#) 30 Box Jumps (24/20″) 30 Push Press (95/65#) 30 Calorie Row Cash out 400m run Run together and split reps

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon RX: CrossFit Games Open 17.2 (AMRAP – Reps) 12 Minute AMRAP 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans M: 50-lb. dumbbells F: 35-lb. dumbbells * alternating between toes-to-bars

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Metcon (10 Rounds for reps) “Goat Day” EMOMx 20: Odd Min: Movement 1 Even Min: Movement 2

CrossFit Allegiance – CrossFit View Public Whiteboard Metcon Weightlifting Clean and Jerk 60%/2 65%/2 70%/2 75% 2×2 Clean Pull (80% 4×4) Metcon (2 Rounds for reps) AMRAP 6: 42 Double-unders 30 Wallballs (20/14#) 18 T2B Rest 5 mins AMRAP 6: 21 Double-unders 15 Wallballs (20/14#) 9 T2B

CrossFit Allegiance – CrossFit View Public Whiteboard Weightlifting Shoulder Press (3×8 Strict Press @ 60% of 1 RM) Metcon Metcon (4 Rounds for reps) EMOMx8: Odd: 15/12 Cal Bike Even: 30 Sit-ups This is an active recovery day. Our schedule will be as follows…. work hard Monday, Active recovery Tuesday, work hard Wednesday, Skill on